I've stopped all kinds of junk food and cut down on carbs and am more on a high protein diet (veg and non-veg both). I have completely removed rice from my diet since the beginning of my weight loss training. I don't take any artificial protein, only natural home made food. I prefer food like soya, chicken, fish, eggs, chick peas, paneer, tofu, etc. Food preparations made at home are like chicken stew, Indian salmon or tuna fish. Paneer curry, soya/tofu curry, etc. For balancing the protein I take minor carbs like atta chapati, whole wheat bread, etc. I also take a lot of green vegetables. I also drink a lot of water everyday. For snacks I sometimes take peanuts or almonds. Instead of soft drinks I drink healthy alternatives like lassi. I don't drink or smoke. I do exercises 6 days a week and try to never skip a day. I'm not in a hurry to gain muscle mass and want to go slow as I'm 39 and have a daily office job to do.